Whir it all in a blender with a few drops of vanilla extract. Add a splash of apple juice if it’s too thick. Drink immediately.

Benefits: Flaxseeds are a good source of cholesterol-lowering soluble fiber. They also have omega-3 fats, which can lower your triglyceride levels. Plant chemicals in blueberries may help protect blood vessels against damage. And Greek yogurt contains more protein than other yogurt, so it keeps you satisfied and less likely to overeat.

Combine ingredients. This makes enough for several servings, and tastes even better in a day or two, as liquid from the yogurt and apple softens the oats.

Benefits: Soluble fiber in the oats and apple help lower LDL or "bad" cholesterol, while the nuts contain heart-protective unsaturated fats.

3. Tomato-Poached Egg: A Savory Start

Tomato sauce, 1/2 cup 1 egg

Simmer the sauce in a small nonstick skillet, adding a sprinkle of your favorite seasonings, such as minced garlic, basil, or oregano. Crack the egg into the sauce, cover the pan, and cook until the egg white is no longer transparent. Serve over whole wheat toast.

Benefits: Tomato sauce, garlic, and herbs all contain heart-protective antioxidants, while whole-grain toast provides beneficial fiber. Research suggests that a "naked egg," cooked without fat, is a heart-safe choice.